Rich's New Beginning: WNBF Pro Stage in 2009!

[rich55]

LIGHT LOWER BODY

We will be easing into our light days by progressing up each week. This one will get fun.

Box Squats w/ Blue Bands
For speed and explosiveness. Adds about 100 pounds at the top.
95 for 3 sets of 3 reps and then 135 for 5 sets of 3 reps.

Low Sumo Deadlifts
Use 25's to take it low and pull hard on the hams.
145 x 15
195 x 15
245 x 10

1.5 Smith Squats
Gave James 3 moves to choose from and he picked this one. Good call! All the way down, half way up, back down and up. That's one rep.
135 x 8
185 x 8
225 x 8

Leg Press Calf Raises 21 Style
7 with toes in, 7 with toes out and 7 with toes straight.
180 x 21
200 x 21
220 x 21
240 x 21

NOTE ON DIET:

Eating every 2.5 hours or less with plenty of protein, carbs and not shying away from fats. The last two days I didn't eat as much as I'd like, but the calories were at least in excess of 3500.

SUPPLEMENTS:

Orange Triad
Flaxseed Oil
Omega3 Fish Oil
Green Magnitude
Purple Wraath
Blue Gene -----> just added this. Here comes the strength!
Purple Intrain
Golden Gains

[rich55]

PULL TIME!!!

I really wanted to thoroughly beat up my biceps today. As usual, I was limited on time with clients, posing a few people and some administrative stuff.

Alternating DB Curls
35 x 8
45 x 8
55 x 5
55 x 4
- drop to 35 x 10 simultaneously and then a minute later 37.5 x 6

Pace really picked up after drop set on biceps.

Barbell Curls
65 x 10
85 x 8
95 x 5 ---> pace had me burnt out

1-Arm Preacher DB Curls
30 x 5 each arm -----> haha on how spent
30 x 5 each arm

Barbell T-Bar Corner Rows
These feel awesome fresh.
90 x 8
115 x 8
135 x 8
160 x 6
170 x 5 + 2 after a few breaths

1-Arm DB Rows
80 x 6
100 x 6
120 x 6
120 x 5

[b]Straight-Arm Pulldowns[b]
100 x 15
120 x 12
120 x 11
- SUPERSET -
Standing DB Shrugs
80 x 10
100 x 7
90 x 10

High Pulley Face Pulls
100 x 10
120 x 10
120 x 10

[rich55]

LEGS - HEAVY DAY

Overall a good day. I was able to take a little more time with a full hour or so. Added a 4th set of lunges, but still keeping the volume low with legs again on Thursday.

Squats
135 x 10
225 x 5
295 x 5
345 x 5
395 x 3 ----> first stab at this weight, not bad

Good Mornings
Pulling hard through the hams.
95 x 10
135 x 10
175 x 10

Alternating Barbell Lunges
95 x 10/leg
145 x 10/leg
165 x 10/leg
165 x 10/leg

Donkey Calf Raises
360 x 11
360 x 9
360 x 7
- SUPERSET -
Twisting Crunches on Ball
3 sets of 16

[rich55]

BUSY, BUSY BUT STILL GETTING AFTER IT!!

Busy, busy is an understatement. My training business is slamming. I'm helping out now more with little Ava since Angie has gone back to work including morning feedings, dropping her off at the sitter and "daddy day care days" twice per week. I am aiming to have my website updated by November 1 while doing all the HTML updates myself. I am starting my own business soon, which is demanding lots of time. Oh, and we are making plans now for the Buckeye Classic next spring.

But, I'm still training hard and getting stronger. My body weight has stabilized the past two weeks around 184-185. I'm still eating plenty. Here are some quick highlights of the rest of last week:

THU - LEGS LIGHT:

Speed Box & Band Squats- 185 and big blue bands for 2 explosive reps x 8 sets
Low Sumo Deadlifts- 295 for 10 with 25's loaded to the ground after several sets of 15 and 10 for mega burn and speed

FRI - PUSH HEAVY

Was solo on this one at Pickerington, so mixed it up a touch. My entire chest, shoulders & tris were crushed.

Flat Bench with Bands- 215 plus red bands x 4 clean. #4 was not as much work and I got two inches up on #5. Better on this tough one.
Flat DB Presses- 70 x 8, 85 x 8, 100 x 6, 105 x 4, 85 x 9 ---> not too shabby after band work

I hit the very cool incline plate loaded press that has a fly like feel. Nice and tough after all that ^^^

SAT - PULL HEAVY

BEAT up my bis! Hammer DB Curls, Standing DB Curls, Barbell Curls, 1-Arm Preacher Curls. Need to crush more back next time, but I was short on time with clients.

Alternating Hammer DB Curls- 35 x 8, 45 x 6, 50 x 6, 55 x 6, 60 x 3
Barbell T-Bar Corner Rows- 90 x 8, 135 x 8, 160 x 6, 170 x 5, 180 x 4



Oh, and I'll be writing an article on Westside Training in one of the upcoming issues of Natural Bodybuilding & Fitness magazine. Yeah buddy!!! POWER!!!!

[bull.dogz]

Sounds like you are truly blessed Rich...now if you would kindly post a new baby picture please.

[rich55]

Sounds like you are truly blessed Rich...now if you would kindly post a new baby picture please.

Haha, I'm getting it from all angles here on this.



--------------------------------

NO PLATEAUS, KEEP ON PUSHING:

Strength gains are not rapid at this point. But, my strength is improving to some degree across the board. If my strength stays the same on one exercise, but up on another; then that is progress. I'm writing this to not only encourage myself, but also to let others know that patience and a keen sense of self-evaluation is needed in bodybuilding. Heck in life for that matter. Keep on pushing.

HEAVY LEG DAY ON MONDAY:

Squats
135 x 10
225 x 5
295 x 5
345 x 5
395 x 3 ----> same as last week, but the speed on #3 was better. Getting 4 next week!

Good mornings
Pulling hard through the hams. Feeling my lower back on these today, but all good
95 x 10
135 x 10
185 x 10 -----> PR weight for 10 reps

Alternating Barbell Lunges
95 x 10
145 x 10
175 x 10 ---> PR weight for 10 reps

21's Leg Press Calf Raises
7 toes in, 7 toes out, 7 straight
230 x 21
250 x 20
250 x 20
- SUPERSET -
Weighted Situps
Slow negatives and hard crunch at top.
BW x 10
10 lb plate x 10
10 lb plate x 10


LIGHT UPPER BODY TONIGHT:

Had daddy day care today working on business stuff throughout much of the day at home and then went in to train from 6-9pm and lift afterwards. Better later then never. I ran out of time at the end, but ran into a Westside powerlifter I know that noticed me doing some speed benching. He has a 650 bench with shirt. I listened. The more I have trained, the more I realize I can learn.

Speed Bench
Felt good. Josh (above PL'er) suggested keeping it light on speed day focusing heavily on shoulders, tris and back all bench-focused. Good info on the speed and emphasis, but must keep the bodybuilding needs in focus as well.
135 x 3 normal
135 x 3 wide
185 x 3 close
185 x 3 normal
225 x 2 normal
225 x 2 normal
225 x 2 close

Weighted Wide-Grip Pullups 5 x 5 style
Assisted set x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5

Hammer Incline Press
90/side x 8
135/side x 8
150/side x 8
155/side x 6

Seated Cable Rows
180 x 8
200 x 8
220 x 8 ---> #7 & 8 were a little short on the pull back

Barbell Skullcrushers
Josh was showing me some a variation to pull hard at the elbow insertion to add more tri thickness. JM style bringing it to the neck. May have to try those here soon.
65 x 10
85 x 10
95 x 10 ----> 9 & 10 tough but got it

EZ Close-Grip Preachers
65 x 10
85 x 10
90 x 6

Finished up with 2 sets of ball slams back to back with supinated overhead db presses and curls between. I will try to get more in next week when I have more time.

[rich55]

SPEED LEG DAY:

This got me feeling that little twinge in the head that leads to nausea. Apparently I was working hard. Not enough volume for the full effect, but certainly productive.

Speed Box/Band Squats
Heavy bands with well over 100 pounds at the top. Unloading while staying tight and then exploding up as fast as possible.
45 x 6
45 x 6
135 x 2
135 x 2
185 x 2
185 x 2
185 x 2
225 x 2
225 x 2

Sumo Extra Low Deadlifts
Loading 25's to pull extra low.
145 x 15
215 x 15
275 x 10
325 x 10

1.5 Smith Squats
All the way down, half way up, back down, then up. That's one rep.
135 x 8
225 x 8
275 x 8 ----> climbing up and feeling better the more I do them

Lying Leg Curls
100 x 10
110 x 10
110 x 10

TODAY'S EATING & SUPPS

I haven't been counting, but just wanted to do a tally today. 3720 cals, 335 carb, 327 pro, 126 fat. I figure my eating is typically 3500-4500 calories based on my tally.

Meal 1
3/4 c oatmeal
1 scoop Goumet
3/4 scoop MaxPro
1 T greens
1/2 banana
1 T peanut butter

Meal 2
1.25 c low fat yogurt
1 scoop High5
1/2 c berries
1/8 c walnuts
1 c kashi go lean crunch

Pre and During Workout
1 scoop Purple Wraath & Green Mag
2 scoops Purple Intrain

Postworkout - Meal 3
Golden Gains

Meal 4
1 c barilla plus pasta
1/4 c fredo
8 oz chicken
1 t olive oil

Meal 5
410 cal protein bar

Meal 6
2 slice ezekiel bread
2 fish oil caps
1 string cheese
2 whole eggs
1 T ranch

Meal 7
1 c cottage cheese
handful of blueberries
3/4 scoop MaxPro
1 T peanut butter

OTHER SUPPLEMENTS
Orange Triad
Glutamine
Blue Gene

[rich55]

PUSHING & PULLING HEAVY

I had an AWESOME two days of training to wrap up the week. James, Matt and I hit push hard on Friday and I hit pull solo on Saturday. My entire upper body is really sore! To top it off I weighed in at 187 lbs on Saturday.

After our intense push workout on Friday, my wife and I cooked a homemade Mexican dinner filled with chicken, tortillas, black beans, guacamole and lots of toppings. I treated myself to some red velvet cake to boot. When I weighed in at 187 on Saturday, I kept the eating extravaganza going to take advantage of my body's need for more food to grow.

PUSH TIME!! Little more volume....

Flat Bench w/ Bands
Red bands doubled totalling about 70 or so pounds at the top. Going to board presses next week.
45 x 10
95 x 5
135 x 5
185 x 5
225 x 2 ---> got stomped on this one. Going to boards for a while and will come back to tear this one up.
225 x 1
225 x 7 without bands ---> removing bands makes this feel totally weird and hard

Flat DB Press
65 x 8
85 x 8
100 x 7
105 x 4
85 x 9

Cable Crossovers
60 x 10
65 x 10
70 x 10
- SUPERSET -
Incline Bench
135 x 10
135 x 8
135 x 7
---> threw this in to crush the chest after some heavy pressing. It worked!

Leaning DB Laterals
25 x 10
30 x 10
35 x 10 ---> real tough but got it
- SUPERSET -
Pushups on Medicine Balls
Nice finisher that stresses that front delts via stabilization
BW x 10
BW x 10
BW x 11

Standing DB Laterals
30 x 10
35 x 10
35 x 11
- SUPERSET -
Overhead EZ Extensions
75 x 10
85 x 10
95 x 6

DB Kickbacks
30 x 15
30 x 15
30 x 15
25 x 15



PULLING!!! Again, little more volume....

Alternating Hammer DB Curls
35 x 8
45 x 8
55 x 6
60 x 5
60 x 4
40 x 7 ----> simultaneous immediately after last alternating set
40 x 5 ------> simultaneous

Barbell Curls
65 x 10
85 x 8
95 x 6
100 x 4

Low Incline Curls
30 x 7
25 x 7

Barbell T-Bar Corner Rows
90 x 10
115 x 8
135 x 8
160 x 6
170 x 6
180 x 4 + 2 after a few breaths
135 x 8 ---> drop set
90 x 7 -----> and another drop set

Straight-Arm Pulldowns
120 x 15
130 x 12
130 x 11
- SUPERSET -
Bent-Over DB Rows
50 x 8
55 x 8
60 x 8

Face Pulls
130 x 10
140 x 10
140 x 9
- SUPERSET -
Standing DB Shrugs
80 x 10
90 x 10
90 x 8

[rich55]

BIG LEG DAY

Heavy squat day. It's not a day where you want your stomach turning. My stomach was turning, but it didn't hold me back. My new goal = become the Platz of natural bodybuilding.

Squats
135 x 10
225 x 5
295 x 5
345 x 5
395 x 5 ----> you read it right. I nailed all 5! Next up 405.

Good Mornings
135 x 10
165 x 10
195 x 10

Alternating Barbell Lunges
95 x 10/leg
135 x 10
185 x 10

Angled Calf Raises
360 x 9
360 x 9
320 x 10
270 x 10

That's all. Heck, after those squats I felt like a job well done. The Good Mornings and Alternating Bar Lunges were PR's as well.

[rich55]

SPEED UPPER BODY

Speed Flat Bench
Explosive as possible. Varying normal, wide & close grip each set
45 x 10
135 x 3
135 x 3
135 x 3
165 x 3
165 x 3
165 x 3

Weighted Wide-Grip Pullups
Assistance x 5
20 lbs x 5
20 x 5
20 x 5
20 x 5
20 x 5

Hammer Incline Press
90/side x 8
135/side x 8
160/side x 8

Seated Cable Rows
170 x 8
200 x 8
230 x 8 ----> #7 & 8 little sloppy

Straight Bar Skullcrushers
75 x 10
95 x 10
100 x 6

Close-Grip EZ Preacher Curls
75 x 10
85 x 10
90 x 5

Alternating Front Raises
35 x 10
35 x 10
- SUPERSET -
Bent-Over DB Laterals
25 x 10
30 x 10

[rich55]

also, on speed days, are you goin anywhere near failure or are you stayin pretty clear? some of those weights look like theyd be pretty easy for you but some look more difficult.

Again depends. The exercises deemed for speed such as speed bench are nowhere near failure but instead light, so that I can push it extremely fast and explosive. On my upper body day my volume is low, so that I can crush it later in the week. I am killing it though on the exercises and sets that I am doing.

Lower body days it really just depends on how I'm feeling. For example this week, I really just wanted to focus on speed and prep lightly for a 405 squat next week.


SPEED LEG DAY

James was absent on this one, so no band squats. I was feeling off and really just wanted to focus on speed, so that I could tackle 405 next Monday on squats.

Below Parallel Box Speed Squats
To improve my explosion from the bottom.
45 x 10
95 x 10
135 x 2
135 x 2
185 x 2
185 x 2
225 x 2
225 x 2

Speed Deadlifts
After doing these with 25's extra low, it felt like the smallest range of motion. I felt like I could throw 225 across the gym
135 x 2
135 x 2
185 x 2
185 x 2
225 x 2
225 x 2

Hammer Leg Press w/ Bands
Wanted to focus on the lockout and setup needed no assistance, so I double my red bands for about 60-70 lbs of extra tension at top of this already pendulum type press.
180 x 10
270 x 10
360 x 10

Reverse Hypers
BW x 15
30 x 10
50 x 10
- SUPERSET -
Twisting Ball Crunches
BW x 10/side
BW x 8/side

[rich55]

SURPRISED BY MY OWN STRENGTH

This week straight up wore me down. I walked into the gym on Friday afternoon after taking care of Ava during business planning and conference calls that day. I was sleep deprived and it showed, but after I got my blood flowing by training clients I was ready to push some weights.

I combined both my push and pull heavy days into one big heavy upper body day. This way I could spend the entire day today with the wife and enjoy the Buckeyes game. I crushed it! Started with some power and then ended with some bodybuilding moves and rest pauses to crush it.

3-Board Press
New addition. No bouncing, but rather a little unload on the board with a heavy drive back up. Hit the wall with the bands and will work this a while before going to a 2-board.
45 x 10
95 x 3
135 x 3
185 x 3
225 x 3
275 x 3 ----> surprised by how easy this one was
305 x 3 ------> nailed it. Tough, but not bad as I didn't even take a spot. And upon further reference a PR!!

Flat DB Press
65 x 8
85 x 8
100 x 8 ----> even slowed down on the negatives to keep my form strict and got it
105 x 6
105 x 5
- SLOW SUPERSET -
Barbell Corner T-Bar Style Rows
Big difference without biceps first.
90 x 10
135 x 8
180 x 6 ---> rocked it, PR!
195 x 6 -----> And to crush my PR
195 x 4 + 1 after a few breaths

Cable Crossovers
65 x 10
70 x 10
75 x 7 + 3 after a few breaths
- SUPERSET -
Incline Bench
135 x 10
155 x 10
155 x 7 + 3 after 30 seconds

Straight-Arm Pulldowns
120 x 15
130 x 15
140 x 11
- SUPERSET -
Bent-Over DB Rows
60 x 8
70 x 8
70 x 6 + 3 after few breaths

Alternating Hammer Curls
35 x 8
45 x 8
50 x 6
- SUPERSET -
Rope Pulldowns
85 x 10
95 x 10
100 x 10

Overhead Rope Extensions
85 x 10
85 x 10
- SUPERSET -
Standing DB Curls
35 x 10
40 x 7

Seated DB Shrug to DB Lateral Push (Alternating)
Haven't done these in a while. Awesome finisher for shoulders.
50 x 10
50 x 10

After this workout, I felt thick as a brick up top. I've probably received a half dozen comments that I look bigger than 190 when I tell them I'm aiming for that weight goal. Getting close, but not quite. I most likely won't stop till I hit 195. Power is going strong and I haven't gotten too fat yet.

[rich55]

So I did GHR's about an hour ago for the first time ever because the RPAC has a GHR machine thing and a friend was there to show me how...my hamstrings hurrrt lol. Nice. I should definitely go to the RPAC more often on leg days.

Looks like your training is going well. Heavy squats are up next I see? 405= New Territory huh? Go get em!

GHR's are brutal when you first do them. Love that bench. Training is going awesome! Making a few changes to keep things moving and loving it. 405.....


BATTLE WITH 405

I haven't touched 405 on squats in years and before it wasn't pretty. Yesterday, was my first day in the battle for 405. And, as if heavy squats weren't enough, let's throw in some 405 deadlifts too

Squats
I liked this progression and warm-up much better.
135 x 10
225 x 8
275 x 5
315 x 5
365 x 3 --> James commented on how incredibly low I hit these. It felt easy.
405 x 3 ---> stuck a little on 3 but pushed through it

Sumo Deadlifts
Want to get back into deadlifting. So I will be throwing these in every once in a while. Not too shabby for not having touched much over 315 on a normal dead in a while.
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3 ----> first pull was a little tough. These will get better.

Alternating Barbell Lunges
95 x 10/leg
145 x 10/leg
185 x 10/leg ----> tough, but still progressing

Reverse Hypers
BW x 15
30 x 10
60 x 10

[rich55]

LIGHT UPPER BODY

Speed bench day with lower volume, but hard on the rest. The last portion of my workout was a weak point discovery process. Good stuff!

Speed Bench
Rotating regular, wide and close grip as explosively as possible.
45 x 10
135 x 3
135 x 3
135 x 3
165 x 3
165 x 3
165 x 3
195 x 3 --> slowed a bit, so called it a day on these

Weighted Wide-Grip Pullups
Assisted Set x 6
25 lbs x 5
25 x 5
25 x 5
25 x 5
25 x 5 ---> barely got 5, but got it

Hammer Incline Press
90/side x 8
135/side x 8
160/side x 7

Seated Cable Rows
180 x 8
210 x 8
240 x 5

JM Press
First day at these. LOVE THEM! Found a definite weak point.
65 x 10
75 x 8
75 x 8

Seated Twisting DB Curls
Playing around here and totally dug these! Supinate hard at the top, hold and pronate, keep holding and supinate back down. Oh, the burn.
25 x 10
30 x 10
30 x 9

Lying Front Raises
Again another weak point. Even the front raises were tough at the end. Tilted my bench up 15 degrees.
20 x 10
20 x 10
20 x 10
- SUPERSET -
Lying Lateral Raises
20 x 10
20 x 7
20 x 5

[MinMaxMuscle]

GHR's are brutal when you first do them. Love that bench. Training is going awesome! Making a few changes to keep things moving and loving it. 405.....


BATTLE WITH 405

I haven't touched 405 on squats in years and before it wasn't pretty. Yesterday, was my first day in the battle for 405. And, as if heavy squats weren't enough, let's throw in some 405 deadlifts too

Squats
I liked this progression and warm-up much better.
135 x 10
225 x 8
275 x 5
315 x 5
365 x 3 --> James commented on how incredibly low I hit these. It felt easy.
405 x 3 ---> stuck a little on 3 but pushed through it

Sumo Deadlifts
Want to get back into deadlifting. So I will be throwing these in every once in a while. Not too shabby for not having touched much over 315 on a normal dead in a while.
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3 ----> first pull was a little tough. These will get better.

Alternating Barbell Lunges
95 x 10/leg
145 x 10/leg
185 x 10/leg ----> tough, but still progressing

Reverse Hypers
BW x 15
30 x 10
60 x 10

WOW those legs are getting stronger and stronger! Great job big RICH!